Losing weight without losing body fat requires a much different strategy than trying to lose body fat exclusively. Body weight is largely made up of fat, muscle and bone. Losing bone is not an option because it could lead to dangerously low mineral content and fractures. If you want to avoid losing body fat while dropping weight, then, you will have to lose muscle. Muscle tissue is highly metabolically active, so losing muscle may slow down metabolism. Losing weight without losing body fat means doing the exact opposite of strategies that seek to build muscle and lose body fat.
Losing Weight While Maintaining Body Fat
Step 1
Decrease your daily caloric intake by 500 calories. Everyone has a maintenance level of calorie intake, or that which is required to maintain your body as is. Consult with a personal trainer to help calculate your maintenance level. Weight loss of any kind requires a decrease below maintenance calories.
Step 2
Perform at least three high-intensity cardiovascular workouts per week. Cardio training at and above 65 percent maximal effort has been shown to burn more muscle tissue and glycogen (stored carbohydrates) than lower intensity exercise, according to Jeff Anderson the "Muscle Nerd." This strategy spares body fat, while using muscle tissue to fuel your workout.
Step 3
Avoid resistance training, which promotes muscle building. Although muscle is considered healthy weight gain, it may decrease your rate of muscle to body fat composition. Since muscle is much heavier than fat, this could lead to a weight gain, rather than loss.
Step 4
Eat a very low-protein diet. Protein is an anabolic and thermogenic macro-nutrient, which means that it promotes muscle-building and fat-burning. To avoid burning excess fat and building new muscle tissue, you must keep calories from protein down below 30 percent of your total calories, which is recommended by Mackie Shilstone in her book "The Fat Burning Bible."
Step 5
Eat a moderate to high carbohydrate diet, within your allotted total calories, to promote body fat maintenance and avoid burning fat. Our bodies' primary fuel source is carbohydrates, so once that source is exhausted, the body will burn fat as a backup.
References
- The Fat Burning Bible, Mackie Shilstone, John Wiley & Sons Inc., 2005
- The Abs Diet, David Zinczenko, Rodale, 2004
- Combat the Fat - Jeff Anderson, CQC International LLC, 2009
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